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East Indian Arrowroot
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East Indian Arrowroot

Maranta arundinacea

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

East Indian Arrowroot provides 120 kcal, 1.5g of protein, 28g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'B', it is a highly recommended option for nutrient density.

East Indian Arrowroot is a starchy tuber known for its digestibility and nutritional benefits. It is often used as a thickening agent in cooking and is rich in carbohydrates and fiber.

Also known as:
ArrowrootIndian Arrowroot
Scientific NameMaranta arundinacea
Region of OriginIndia
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
12%
Fiber3g
Total29.7g
Protein
1.5g(5%)
Fats
0.2g(1%)
Carbohydrates
28g(94%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C5 mg (6%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium120 mg (3%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Promotes digestive health due to its high fiber content, which aids in regular bowel movements and prevents constipation.
✓Provides a quick source of energy, making it ideal for athletes and those needing a rapid energy boost.
✓Contains essential nutrients such as potassium, which helps regulate blood pressure and supports heart health.
✓Gluten-free and easily digestible, making it suitable for individuals with gluten intolerance or celiac disease.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to its high starch content.
!Individuals with specific allergies to arrowroot should avoid it.

How to Prepare & Consume

Best consumed cooked; can be used in soups, sauces, and desserts as a thickening agent. Avoid raw consumption.

Smart Selection & Storage

How to Select

Choose arrowroot that is firm and free from blemishes or soft spots. Fresh arrowroot should have a smooth skin and a pleasant earthy smell.

How to Store

Store in a cool, dry place in a paper bag or breathable container to prevent moisture buildup.

Myths vs Realities

MythArrowroot is only used in desserts.
RealityArrowroot can be used in a variety of savory dishes as a thickening agent.
MythAll starches are unhealthy.
RealityArrowroot is a healthy starch that provides energy and essential nutrients.
MythArrowroot is the same as cornstarch.
RealityWhile both are used as thickeners, they come from different plants and have different nutritional profiles.

Healthy Recipes

Arrowroot Vegetable Stir-Fry

A vibrant stir-fry featuring East Indian arrowroot, packed with colorful vegetables and a light soy sauce for a healthy meal.

Ingredients
  • 1 cup sliced East Indian arrowroot
  • 1 cup mixed bell peppers, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon ginger, minced
  • 1 teaspoon garlic, minced
Instructions
  1. 1. Heat olive oil in a large skillet over medium heat.
  2. 2. Add ginger and garlic, sautéing until fragrant, then add the sliced arrowroot and vegetables.
  3. 3. Stir-fry for about 5-7 minutes, add soy sauce, and cook for another 2 minutes before serving.

Arrowroot Pancakes

Fluffy and nutritious pancakes made with arrowroot flour, perfect for a healthy breakfast or brunch.

Ingredients
  • 1 cup arrowroot flour
  • 1 cup almond milk
  • 1 tablespoon honey
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 tablespoon coconut oil, melted
Instructions
  1. 1. In a bowl, mix arrowroot flour, baking powder, and salt.
  2. 2. In another bowl, whisk together almond milk, honey, and melted coconut oil.
  3. 3. Combine wet and dry ingredients, stir until smooth, and cook on a non-stick skillet until golden brown on both sides.

Arrowroot and Spinach Soup

A creamy and nutritious soup that combines arrowroot and fresh spinach, perfect for a light lunch.

Ingredients
  • 1 cup diced East Indian arrowroot
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté onion and garlic until translucent.
  2. 2. Add arrowroot and vegetable broth, bringing to a boil, then simmer until arrowroot is tender.
  3. 3. Stir in spinach, season with salt and pepper, and blend until smooth before serving.

Arrowroot Chia Pudding

A delightful and healthy dessert made with arrowroot and chia seeds, topped with fresh fruits.

Ingredients
  • 1/4 cup arrowroot powder
  • 1/4 cup chia seeds
  • 2 cups almond milk
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla extract
  • Fresh fruits for topping
Instructions
  1. 1. In a bowl, mix arrowroot powder, chia seeds, almond milk, maple syrup, and vanilla extract.
  2. 2. Stir well and refrigerate for at least 4 hours or overnight until thickened.
  3. 3. Serve topped with fresh fruits of your choice.

Arrowroot Veggie Burgers

Healthy and filling veggie burgers made with arrowroot and a mix of legumes and spices.

Ingredients
  • 1 cup cooked lentils
  • 1/2 cup mashed arrowroot
  • 1/2 cup breadcrumbs
  • 1/4 cup chopped onions
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine lentils, mashed arrowroot, breadcrumbs, onions, cumin, salt, and pepper.
  2. 2. Form mixture into patties and refrigerate for 30 minutes.
  3. 3. Heat olive oil in a skillet and cook patties for 4-5 minutes on each side until golden brown.

Arrowroot Coconut Curry

A creamy coconut curry featuring arrowroot and a blend of spices, served with brown rice.

Ingredients
  • 1 cup diced East Indian arrowroot
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • Salt to taste
  • 2 cups cooked brown rice
Instructions
  1. 1. Sauté onion and garlic in a pot until soft, then add arrowroot and curry powder.
  2. 2. Pour in coconut milk and simmer until arrowroot is tender.
  3. 3. Serve over cooked brown rice, seasoning with salt.

Arrowroot Fruit Smoothie

A refreshing and nutritious smoothie made with arrowroot and your choice of fruits, perfect for a quick breakfast.

Ingredients
  • 1/2 cup cooked arrowroot
  • 1 banana
  • 1 cup spinach
  • 1 cup almond milk
  • 1 tablespoon honey
  • Ice cubes
Instructions
  1. 1. Combine all ingredients in a blender and blend until smooth.
  2. 2. Adjust sweetness with honey if needed, and serve immediately.

Arrowroot Energy Bites

Nutritious energy bites made with arrowroot, nuts, and seeds, perfect for a healthy snack on the go.

Ingredients
  • 1 cup arrowroot powder
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup chia seeds
  • 1/4 cup chopped nuts
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, mix arrowroot powder, almond butter, honey, chia seeds, and nuts until well combined.
  2. 2. Form into small balls and place on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Arrowroot and Quinoa Salad

A hearty salad combining arrowroot and quinoa with fresh vegetables and a lemon vinaigrette.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup diced East Indian arrowroot
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup cucumber, diced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, arrowroot, tomatoes, and cucumber.
  2. 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour dressing over salad, toss to combine, and serve chilled.

Frequently Asked Questions (FAQ)

What is East Indian Arrowroot used for?

It is primarily used as a thickening agent in cooking and baking, and is also consumed as a health food.

Is East Indian Arrowroot gluten-free?

Yes, it is naturally gluten-free, making it suitable for those with gluten sensitivities.

How do you cook East Indian Arrowroot?

It can be boiled, steamed, or used in recipes as a thickener by mixing it with water before adding to hot liquids.

Can East Indian Arrowroot be eaten raw?

No, it is recommended to cook it before consumption to improve digestibility.

What are the health benefits of East Indian Arrowroot?

It aids digestion, provides energy, and is rich in potassium, which supports heart health.

How should East Indian Arrowroot be stored?

Store in a cool, dry place away from direct sunlight to maintain freshness.

Is East Indian Arrowroot suitable for babies?

Yes, it is often recommended for infants as a gentle food that is easy to digest.

What is the glycemic index of East Indian Arrowroot?

It has a glycemic index of 50, making it a moderate carbohydrate source.

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Comparisons
East Indian Arrowroot vs Acorn Nut Leached Flour East Indian Arrowroot vs Adlay Millet East Indian Arrowroot vs Amaranth
Nutrients
Protein in East Indian Arrowroot Calories in East Indian Arrowroot Vitamin-c in East Indian Arrowroot Magnesium in East Indian Arrowroot
Featured Guides
Health Benefits of East Indian Arrowroot Healthy Recipes with East Indian Arrowroot
Rankings
Grains high in fiber Grains high in vitamin-c Grains low in carbohidratos Grains low in índice glucémico